WOD for Friday. Weekend Schedule. Labor day Schedule. Hurricane Hermine?September 2, 2016
Saturday Yoga 8:45 to 10 am. Open Gym 10-12
Sunday Open Gym 10-12
Monday, Labor Day we’ll go 9 am to 1pm and regular programming will apply, there will just be no formal start times. Show up anytime within that four hour block.
All of the above is subject to change if this Hurricane strengthens and tracks over us. I will post updates here and if you need to (for instance if you can’t get online) you can always call me at 917 573 7824 for the latest gym info.
Big Congrats to Bob F. for hitting a 415 deadlift double. I didn’t get video but DID see the reps and they were legit beyond any question marks. Living proof that we can continue to gain strength into your fifties. Well Done Bob!!
Deadlift x 50-55% x 2 x 6 (maintain good form but should be explosive as possible)
Eccentric Isometric Goblet Squat x 10 x 3 (5 sec eccentric, 3 sec isometric, explosive concentric) .
Bent Over Row x 8-10 x 2
Plank x 1 min x 3 (1min rest between)
Conditioning- 30 Box Jumps/Step Ups 24/20, Row 250, 20 KB swings, Row 250, 30 Box Jumps/Step Ups.
Edited from sunday- The workout published Sunday is just a little too close to a workout we’ve done recently, so please note the changes for tomorrow:
Buy In/ Bonus-2 Minutes, Max Calories on the airdyne. Note score. Rest 1 Minute then:
3 Rounds for time
40 Wallballs 20/14
30 KB Swings 24/16
10 Burpee Box Jumps 24/20
* Every Calorie burned on the airdyne deducts 1 second from your time on the remainder of the work.
Saturday Open Prep Metcon
15 Minute Amrap
In ascending 3’s (3,6,9,12,15 etc to infinity)
Clean And Jerk 115/85
Chest To Bar Pullups